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Pea soup vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between pea soup and pumpkin seeds

  • Pea soup has less zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.
  • Pea soup has 19 times more sodium than pumpkin seeds. Pea soup has 336mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Soup, pea, green, canned, prepared with equal volume water and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pea soup vs Pumpkin seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +1194.4%
Contains more IronIron +353.4%
Contains more CopperCopper +372.6%
Contains more ZincZinc +1509.4%
Contains more PhosphorusPhosphorus +95.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +102.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +800%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1778.9%
Contains more ProteinProtein +479.7%
Contains more FatsFats +1679.8%
Contains more CarbsCarbs +444%
Contains more OtherOther +196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1521.5%
Contains more Poly. FatPolyunsaturated fat +6128.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea soup Pumpkin seeds
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea soup Pumpkin seeds DV% diff.
Zinc 0.64mg 10.3mg 88%
Fiber 1.9g 18.4g 66%
Copper 0.146mg 0.69mg 60%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 0.142g 8.844g 58%
Iron 0.73mg 3.31mg 32%
Protein 3.2g 18.55g 31%
Fats 1.09g 19.4g 28%
Potassium 71mg 919mg 25%
Calories 61kcal 446kcal 19%
Carbs 9.88g 53.75g 15%
Saturated fat 0.524g 3.67g 14%
Sodium 336mg 18mg 14%
Monounsaturated fat 0.372g 6.032g 14%
Manganese 0.245mg 0.496mg 11%
Selenium 3.6µg 7%
Phosphorus 47mg 92mg 6%
Calcium 12mg 55mg 4%
Choline 13.2mg 2%
Folate 1µg 9µg 2%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin B6 0.02mg 0.037mg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B3 0.462mg 0.286mg 1%
Vitamin E 0.09mg 1%
Vitamin C 0.6mg 0.3mg 0%
Net carbs 7.98g 35.35g N/A
Sugar 3.19g N/A
Vitamin A 3µg 3µg 0%
Vitamin B5 0.049mg 0.056mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea soup Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Pea soup
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
23%
Pea soup
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 318mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Pea soup
Pea soup is lower in Saturated fat (difference - 3.146g)
Which food is lower in glycemic index?
Pea soup
Pea soup is lower in glycemic index (difference - 66)
Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.